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  1. #1
    Registered User BIGbird61's Avatar
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    OHP or push press

    im going to start 5/3/1 here pretty soon and was wondering if anyone does push press instead of OHP. i know it wouldnt have as much carryover to my bench but im interested in maybe trying strongman eventually and figured it would be more beneficial

    also with push presses, how do i know how much push from my legs to use. hypothetically could i do a full squat and press or is there a certain depth to go by?
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  2. #2
    Registered User BIGbird61's Avatar
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    bump
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  3. #3
    Ogre in training Black_Spit's Avatar
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    For the exact reasons you mentioned, I'd do (and have been doing for 9-10 months on 5/3/1) the strict Press.
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  4. #4
    Chalk whore simp3204's Avatar
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    If you want to do strongman stuff, I would work on your push press. Why would you do a full squat to a press? That will take a lot out of the press from being tired.

    Or do both, and rotate.
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  5. #5
    Registered User BIGbird61's Avatar
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    Originally Posted by simp3204 View Post
    If you want to do strongman stuff, I would work on your push press. Why would you do a full squat to a press? That will take a lot out of the press from being tired.

    Or do both, and rotate.
    i would never do it i just meant hypothetically if i were to, would it be breaking the "rules" of a push press
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  6. #6
    Banned DanielBeauchamp's Avatar
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    Originally Posted by BIGbird61 View Post
    im going to start 5/3/1 here pretty soon and was wondering if anyone does push press instead of OHP. i know it wouldnt have as much carryover to my bench but im interested in maybe trying strongman eventually and figured it would be more beneficial

    also with push presses, how do i know how much push from my legs to use. hypothetically could i do a full squat and press or is there a certain depth to go by?
    I haven't done 5/3/1, but I do know that push-presses have contributed to my shoulder strength a lot. When I was stalling on OHP I started push-presses and my strict press went up.

    Hypothetically, you can use as much leg drive as you like. At a certain point though, you can't go down much lower without sacrificing speed. The idea is a quick drop and push upwards; if you drop down far it will take longer to push upwards, resulting in a slower drive and weaker press.

    I normally dip down only a few inches. I feel like it gives me more of a snap at the beginning of the lift. Kind of like the beginning of a c+j.
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  7. #7
    Registered User koyongi's Avatar
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    Originally Posted by BIGbird61 View Post
    i would never do it i just meant hypothetically if i were to, would it be breaking the "rules" of a push press
    You wouldn't be breaking any "rules", but you'd totally be ready for the thruster event at the Crossfit games.
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  8. #8
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    I'm sure you'll be fine doing either but theres no 'rules' regarding a push press but the leg drive needs to be quick. If you are magically faster out of a full front squat than a quarter front squat then you could do that do that but you only go as far as needed for you to get the most pop to get the bar moving.

    You'll need to play about with it to find the sweet spot. Too low and the leg drive will be slow, too high and you wont have enough time to get speed on the bar.
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  9. #9
    Intense as fuk bro austin.j.taylor's Avatar
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    I set it up like this:
    Main Work set is strict
    I do higher rep push presses as accessories
    Every month i switch out main lifts and rotate between BB, log, 1 arm db, and axle.
    I like to keep pushes as an accessories and occassionally switch out seated DB or arnold presses instead.

    The best part of 5/3/1 is that you can mess around with it and make it what you want it as long as you follow the basic rules set by the book.
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  10. #10
    Registered User BIGbird61's Avatar
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    Originally Posted by koyongi View Post
    You wouldn't be breaking any "rules", but you'd totally be ready for the thruster event at the Crossfit games.
    im unaware of this "thruster event". koyongi could you teach me how to thrust
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  11. #11
    Registered User BIGbird61's Avatar
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    Originally Posted by DanielBeauchamp View Post
    I haven't done 5/3/1, but I do know that push-presses have contributed to my shoulder strength a lot. When I was stalling on OHP I started push-presses and my strict press went up.

    Hypothetically, you can use as much leg drive as you like. At a certain point though, you can't go down much lower without sacrificing speed. The idea is a quick drop and push upwards; if you drop down far it will take longer to push upwards, resulting in a slower drive and weaker press.

    I normally dip down only a few inches. I feel like it gives me more of a snap at the beginning of the lift. Kind of like the beginning of a c+j.
    Originally Posted by austin.j.taylor View Post
    I set it up like this:
    Main Work set is strict
    I do higher rep push presses as accessories
    Every month i switch out main lifts and rotate between BB, log, 1 arm db, and axle.
    I like to keep pushes as an accessories and occassionally switch out seated DB or arnold presses instead.

    The best part of 5/3/1 is that you can mess around with it and make it what you want it as long as you follow the basic rules set by the book.
    thanks. rep'd

    EDIT: austin.j i must spread around reps before i bless you with my awesome rep power again
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  12. #12
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    Do it strict, rep out, keep doing push presses after you cant do any more presses, then do push presses and dips and chins and neck and hills and high beams for assistance.
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  13. #13
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    Originally Posted by BIGbird61 View Post
    im going to start 5/3/1 here pretty soon and was wondering if anyone does push press instead of OHP. i know it wouldnt have as much carryover to my bench but im interested in maybe trying strongman eventually and figured it would be more beneficial

    also with push presses, how do i know how much push from my legs to use. hypothetically could i do a full squat and press or is there a certain depth to go by?
    What is your overall goal? Are you looking to compete in powerlifting/strongman? Just looking to get bigger/stronger?

    I prefer to do military press seated if hypertrophy is the main goal. If you are preparing for a sport or just looking for overall size/strength then standing push press or strict press are both good options.
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  14. #14
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    It's interesting when people refer to breaking rules of just some exercise in the gym. Or on youtube videos people try to call out others for cheating the form of a lift, or using elbow sleeves saying it's cheating, etc. The only 'rules' you can break are the ones set by a federation in a competition. Besides that, if the exercise has a reason for doing it, there are no 'rules' that you should abide by when performing it.
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  15. #15
    Banned .aeterna's Avatar
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    y dont u go on a strongman tailored program?

    if you read thru the 531 book, wendler strongly prefers the OHP to push press.. main reason being (as u stated already) the carryover to the BB bench.
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  16. #16
    Ogre in training Black_Spit's Avatar
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    Originally Posted by .aeterna View Post
    main reason being (as u stated already) the carryover to the BB bench.
    It should have carryover to PP too.

    OP, think of it like this. If you can strict press 225, you can Push Press probably 265 or 275 or something, right? But, if you can PP 275, that isn't an indicator at all of your Bench Press or Strict Press.
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    ASC Pro-Mike Jenkins mjenks71's Avatar
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    For push press you want to do close to a quarter squat maybe a little less before driving it up. For Strongman I would suggest both pp and strict press. In a competition you can use any means necessary to get it locked out so that's what you should practice.
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  18. #18
    Walrus Crew ChecksandGiggles's Avatar
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    A big strong dude told me to do my Push Presses first to work with the heavier weight, then do my Strict Presses after.
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  19. #19
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    whats the difference between push press and OHP?
    intensity and consistency

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    Registered User NattyRex's Avatar
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    Definitely strict OHP no momentum or "cheating"
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    I love me some pork! IIISpartacusIII's Avatar
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    The exact amount of leg drive is difficult to account for from workout to workout and set to set; I'd go for consistency and keep it strict. Give the strict OHP a genuine shot at happiness and if it doesn't work out and you don't feel spiritually fulfilled, you can always switch to Push Press later.
    "I was laying in bed one night and I thought ‘I’ll just quit — to hell with it.’ And another little voice inside me said ‘Don’t quit — save that tiny little ember of spark.’ And never give them that spark because as long as you have that spark, you can start the greatest fire again.”

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